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Monday 9.20.10

You don't have to wear this outfit, but don't call it "As RX'd" if you don't!

SWOD:
Overhead Squat 5x3. Immediately follow each set with 3 box jumps on as tall a box as you can.

Metcon:
"The Secret Service Snatch Test"
AMRAP in 10:00 of KB snatches. (53/35, or the heaviest you can handle over 10:00)

WOD Tips:
For the overhead squats, warm up and then find the weight you will do your work sets at. Stay at the same weight for all five sets. Do your 3 reps of overhead squat, rack the bar, and then immediately do 3 box jumps. If you normally use a 24" box, try this with a 30". If you normally do a 16", try 20" or 22". It's only 3 jumps so push yourself. The object is to learn to be explosive after exerting force against a heavy load.

The metcon is call the Secret Service Snatch Test, because it is rumored that the elite of the Secret Service do this as a test of both physical fitness and mental fortitude. The object is simple: do as many reps as you can in 10:00. It doesn't matter if you do them all in one hand, switch hands every 10 reps, or even every rep if you want. This is a link to the top recorded scores for the test. How do you measure up?